Make me buff!

Factual Questions
1

Ok, so I’ve just been dumped and am feeling pretty lousy. To regain self esteem I want to get in shape but I keep hearing different things from everyone I ask. I gotta do this, I gotta do that, I gotta work out this way or that way, this stomach exercise is wrong but that one is right (or is that the other way round)? Anyway, you get the picture. Well I figure the only place I’m ever going to get a straight answer is on the Straight Dope so here I am. I figure I should start with my diet and once I’ve got that in order I should move on to the weights & treadmills. Soooo, with that in mind I have 3 questions.

  1. What is the best way to stave off cravings for junk food?

  2. What diet should I adopt to ensure quick muscular development (I know results don’t happen overnight but the quicker the better for me)?

  3. How long do you think a skinny 10 stone weakling will have to wait before he’s got a good bod? Assume that I stick to your advice to the letter every day.

Any and all help is greatly appreciated.

Thanks.

2

Substitute good foods for the junk food and have these readily available. Depending on your preferences, try fruit, raw veggies, pop-corn, rice cakes, baked saltines, etc. Also, drink lots of water. I like to drink sparkling water as it gives me that soda pop feel with none of the calories. Lastly, let yourself have some junk food every once in awhile so you don’t feel like you are depriving yourself.

I don’t have any specific advice regarding your other questions.

I do suggest that you find several exercises that you enjoy so that you stick it. If you like sports, play volleyball, soccer, softball, etc. a couple of nights a week. Ride your bike, go rollerblading, go swimming, etc. If you force yourself to do something you hate 5 times a week you’ll just be setting yourself up for failure.

3

IANAMD or PT but I spent a few years doing weightlifting and powerlifting and martial arts so I have a bit of experience with this.
Free weights are the fastest way to build muscle so forget all the propaganda for the various machines.
Go the the library and pick up a book on bodybuilding. I’d recommend The Modern Encyclopedia of Bodybuilding by Arnold Schwarzwhatever and Bill Dobbins. The info is a bit old but still very relevant. I’m not a believer in bodybuilding but their routines are generally the best for achieving size and aesthetic proportions (that’s kind of the whole point.)
I agree with tevya’s point about finding a routine that’s fun for you because you will be more likely to stick with it that way. I find powerlifting and weightlifting more fun (and practical) than bodybuilding so that’s why I said I don’t believe in bodybuilding.
For diet, you want about 30% of your caloric intake to be protein and 50% carbohydrates and 20% fat. Roughly. I’m a naturally skinny person and this is what worked for me.
You’ll find most of your gains come quickly within the first year or two and then you start to gain slowly. Damn law of diminishing returns and all that. Results will probably be noticeable within 3-4 months. Good luck.

(code fixed - Jill)

[Edited by JillGat on 07-08-2001 at 05:44 PM]

4

The rest of the diet advice is fine.

For exercise, try the basics. Do three sets of ten repetitions on the basic exercises on three non-consecutive days a week (Mon - Wed - Fri or Tues - Thurs - Sat).

Warm up thoroughly, then

Crunch style situps - 2 sets of as many as you can do
Squats - 3 sets of 10 with a weight that is roughly 55 - 65% of your maximum for one lift. If you don’t know what that is, try around 50% of bodyweight (in your case, 75 pounds).
Bench press - 3 sets of 10 - try around 50 lbs. to begin with
Pull downs - 3 x 10 - 50 lbs. again
Upright rows - 3 x 10 - 35 lbs. or so
One legged calf raises - 3 sets of as many as you can do - body weight only
Dumbbell rowing - 3 sets of 10, each arm - start at 20 lbs.
Curls - 3 x 10 - 25 - 30 lbs.

Stretch gently about an hour after every workout. Use perfect form on every rep of every set of every exercise. Never compare your lifts to anyone else’s weights.

Do some aerobic activity after your workout so you keep your bodyfat low. 20 minutes three times a week is fine.

Stick to it. You can expect to see results in six weeks or less, and in a year you can completely transform how you look and feel.

Been lifting for a bit over twenty years. It helps - with everything.

Regards,
Shodan

5

  1. Be too busy doing other things to worry much about food.

  2. Protein builds muscle.

  3. That depends on what you do, what you’ve done, and what you’ve inherited. Several months’ worth of exercise should be enough for what you’re asking.

If you’d like longer term benefits then stay serious about a demanding sport for a longer time. Breaknrun mentions weightlifting. People who leave that sport after a year or more of regular workouts can go back to the gym and rebuild in three months what originally took twelve to gain.

6

I’ve a further question. I’m currently flat broke, and can afford neither a gym membership nor free weights. What’s the least expensive option that will still allow me to add some muscle? (I excersized pretty religiously for a year before my layoff, so I’m still in pretty good shape). What I’m wondering is if there’s a recommended machine that’s small, inexpensive, and will still get the job done.

7

First what has all this got to do with you getting dumped? Did she leave because you were out of shape or because you were broke? Or none of the above.

There isn’t any type of food to eat that will put on muscle. In fact your body will use up the muscle if you don’t exercise.

Cheap exercise? How about a jump rope and push ups?

8

I’m sure a few Dopers will kindly allow you to chop firewood or move furniture in pursuit of the perfect physique.

Better still, some people get paid to exercise. That’s also known as manual labor.

9

Cheapest way to build muscle? Exercises. No machines involved. What’s a push-up anyway but resistance training without weights?

10

Try exercising with someone, you’re less apt to quit. I’ll repeat the push-ups thing, they work. Also try mountain biking assuming you have one, pretty good for the upper body and fun, but not as good as the ole’ push-up.

11

**1) What is the best way to stave off cravings for junk food? **

tevya’s advice about substituting good foods is sound, as is scampering gremlin’s about keeping busy. In addition, consider tracking what you eat for a couple of weeks, or longer if you can. Include columns for amounts of fat and protein and so forth, taken from the Nutrition Information panel of packaged foods. This will have several important benefits. First, it will open your eyes to just what impact your snacking has. It’s one thing to know that you shouldn’t be eating this or that, but it’s quite another to know just how far from your goal it is taking you. Second, it will discourage random snacking because you’d rather not have to write it down, and if you don’t eat it, you don’t have to record it. Third, it will give you a more immediate measure of your progress than you can get with the slow changes in your weight and appearance. As your habits change and your intake approaches your goals, you will know at once, and nothing succeeds like success.

**2) What diet should I adopt to ensure quick muscular development (I know results don’t happen overnight but the quicker the better for me)? **

Most of the coherent sources I have read warn against going overboard with the protein. Quote from the Mayo Clinic Diet Manual (the real one, not the grapefruit thing): “Combustion of protein is no higher during heavy exercise than during rest (Mayer and Bullen, 1960). Therefore, the daily adult protein requirement of 0.8 g/kg of body weight is adequate for the athlete… This amount also meets the requirements for muscle hypertrophy. Exercise, not increased protein intake, builds muscle mass.” (Fifth Edition, W. B. Saunders Company, 1981, page 22.

My non-expert recommendation for dietary intakes is based on a composite of the source above, *Principles and Laboratories for Physical Fitness & Wellness * by Werner W. K. Hoeger, numerous trade journals on the topic of nutrition, work with a trainer at my local fitness club, and conversations with my physician. And here it is:
Protein – around 60 grams per day for most people. Fifty to eighty grams is a reasonable range.
Fat – not more than 30% of your total caloric intake, and try to choose fats high in monounsaturates and essential fatty acids.
Fiber – at least 25 grams per day, including both soluble and insoluble types.
Sugars – somewhere near 25% of your total carbohydrate consumption.
Other carbohydrate – the balance of your caloric intake,
Total caloric intake – generally between 2000 and 2500 kcal for most adults. Less if you are really small or inactive or trying to lose weight, more if you engage in heavy manual labor all day. You can get charts to work out your own personal caloric needs if you like.
3) How long do you think a skinny 10 stone weakling will have to wait before he’s got a good bod? Assume that I stick to your advice to the letter every day.
I agree with the estimates in this thread, except I would say that you will experience notable improvement within just two or three weeks. You won’t see more mass at this point, but you will start to see tone, and you will feel different already.

I’ve got opinions on workout programs too, but this is enough for one day.

Oh, and they’re right that you should do something you won’t hate, but I’ve never found “fun” to be enough. You need reasons to stick with the program when you don’t feel like it. Some things that have worked for me: having a three mile commute and no car, exercising with a partner or group (except they keep wimping out), keeping a record of progress and exercising to improve the record, plugging in a video so I have something to keep up with.

12

Wow, thanks a lot everyone, this advice will stand me in good stead for my exercise regime. I’ll start tomorrow!

P.S. - Kniz, my getting dumped was the catalyst for this because my self esteem is a little low at the moment and I think lifting weights will be a good way to get it back.

Thanks again everyone!

13

Hi McMurphy.

  1. Don’t make too strong a connection between getting dumped / self-esteem / working out. Life’s more variable than that. Lots of shiny people with hunky physiques get dumped. Lots of six-pack stomach guys have low self-esteem. Lots of weaklings have terrific relationships with Great Gals. And so on. Every permutation you can think of is a reality somewhere.

  2. Getting dumped: happens to us all. Move on. She couldn’t recognise your wonderfulness - so what? Decca turned down the Beatles! You can live in the past but it’s dull and lonely. You can live for all the great stuff that’s coming your way in life, and this is a helluva lot more fun. After all, the wonderful relationship you’re GOING to have couldn’t happen unless this last one ended.

  3. Self-esteem: like everyone else, you’re a wonderful and unique person with your own mix of good and bad points. There are times when you’re a hopeless klutz - laugh, enjoy the joke. There are times you’re Mr. Shiny Wonderful. Enjoy these too. Enjoy who and what you are, help others to do the same, and spend your life discovering your fulfilment.

  4. Working out: Do it because you want to. Want to for all the right reasons - physical health, mental health, enjoyment. Not because you think you aren’t terrific just how you are. Take on board the good advice here, and read around for more. Oh, and see your doctor before you start any exercise regime (just to be safe).

  5. Junk food. Plenty of good advice here and all around. It all starts with genuinely wanting to adopt a different diet. If you haven’t got that genuine desire, and the commitment that flows from it, you’re sunk. If you have, then nothing can stop you. I know - been there, done that. It all comes down to self-determination. Are you going to be the McMurphy you want to be, or are you going to spend your time contributing to the profits of the people who own the companies that make junk food? Why sacrifice your arteries so they can drive a flashier car than you? Once you have made that decision, the rest comes more easily. Easy tip: got a friend or relative who seems in good shape? Ask them to help you eat better. Better still: find a cute girl to help you. Who knows… you might end up finding ways to “burn calories together”.

  6. Exercise without a gym: a million opportunities: walks, jogs, runs, floor exercises in your own room. Manual labour (preferably for your own benefit - redecorate your pad or replace your car’s engine). Sex.

Good luck.

14

Have you priced free weights lately? You can find some really inexpensive sets at a Kmart or Wal-mart type store.

All good advice so far, but please don’t fall into the “situps and/or stomach crunches ad infinitum = losing the fat gut.” It doesn’t. In fact, firming the muscles in this area through these exercises can initially increase your gut size, until the calorie- and fat-burning begins to better catch up.

It’s frustrating, because the spare tire will be the last to go, and it puts up a helluva fight (I say, sitting here shirtless, looking down at my reduced but still not un-Buddha-like belly.)

As mentioned, free weights are a good way to improve muscular definition. And if you are diligent about doing your sets and reps, you will be surprised how quickly you see results.

As for fat-burning, basically do anything you want that makes your heart race and you sweat, for at least 20 to 30 unbroken minutes, four to five times a week. This is particularly essential if you have a sedentary job, like me.

Eating better and eating less are of course helpful. Kiss fast food goodbye. The amount of fat in one fast-food meal is just ungodly. But don’t make yourself miserable by being hungry all the time. Eat until you are quite full. Just try to eat less high-fat, high-starch stuff.

I walk my dog a couple miles every day. But I wasn’t losing weight doing this. Maybe a pound here or there. I couldn’t figure out why.

Then, I lost 25 pounds in about the past year. I drink as much beer as I have ever drank, and am not on any sort of diet. How? Simple. I started playing full-court basketball twice a week, and playing in ice hockey leagues from September to May.

Simply walking the dog those couple of miles every day, while no doubt good for me, wasn’t good enough to lose weight. It wasn’t aerobic enough.

It is all about sweating, getting the heart rate up there, and keeping it up there for at least about a half-hour. I’m tellin’ ya, dude, everything else is secondary.

15

I alternate weight training days and aerobic days (running). How quickly - and how much - your body changes depends a bit on your genetics. Some people build a lot quickly and others don’t, no matter what they do. I do free weights and machines, and I think the machines are a bit safer and still very effective. Whatever you do, DO get advice from a trainer or at least the books someone suggested. I also strongly recommend taking days off. Rest is a really important part of training. You can always find free weights for sale second hand (most people don’t like to move them) and sometimes you can get cheap memberships to a University weight room or a YMCA with a weight room. Good luck!

16

Well, the most important thing is to know yourself. What kind of body do you have?

Are you flabby and skinny, and want to maintain your weight and redistribute it?

Are you rail thin and want to add mass and muscle?

Do you want to lose weight?

Do you want a “show” body that just looks really good, or are you more interested in health and fitness, building strength and stamina?

How you answer those questions is going to determine what kind of diet and regimen you want.

17

I feel the best way to gain muscle mass and definition is to lift weights. This is only my personal opinion based on my own experiences – sorry, no cites.

This May I embarked on my personal weight training program, and so far it has been most rewarding. I have put on somewhere between 12 and 14 pounds, most of it muscle. My muscle tone has visibly improved. Not only can I see numerically my improvement (in terms of being able to bench press 35 more pounds than when I started, and so on through all the exercises I do), I also feel much more confident when doing physical things. It’s somewhat hard to explain – when confronted with a physical challenge I just feel more capable of handling it.

In terms of diet, I just follow the food pyramid proportionally, but basically eat whatever I want. This may not work as well for you as it does for me: 1) I am 17, 2) I ride my bike to and from work, ride a stationary bike at home, and run cross-country, and 3) my job is an active one where I am outdoors for 8 or 9 hours a day. In short, I burn some serious calories.

The most important thing to do is to stick with your routine. Read some books, maybe get some professional advice or talk to friends who are weight lifters/body builders, and develop a routine based on what you’ve learned. Then, stick to it. Religiously. Never, ever, ever go 3 days without lifting. Once you are into it you may be able to afford to miss some days or restructure, but in the beginning, the most important thing is to get in the habit of lifting. You will be sore. You will hurt. You will get over it. After a few weeks you will stop getting sore from your normal regimen, and only when you increase weight will you maybe feel a little pain the next day. It won’t be like the first few weeks though. Some people write contracts with themselves, some people reward themselves after lifting, some people just grit their teeth and do it. Whatever works for you. If you absolutely cannot lift one day, then lift the next day, and if you were on a Monday-Wednesday-Friday schedule before, switch to a Tuesday-Thursday-Saturday schedule.
I personally lift free weights in my basement. This allows me to focus on what I’m doing in relative solitude, not compare myself to others at the gym, not have to wait in line for any exercises, and to listen to whatever music I want to listen to. There is only one disadvantage, but it is a major one: safety. When you are by yourself doing the bench press, if you lose control of the weight, you are in trouble. For me this has never been a problem, but you have to be extremely careful to know your own limits, and be able to recognize your body’s signs of fatigue. You’ll have to weigh (haha) the risks vs. rewards of being by yourself. If you have never lifted before in your life, you might at least want a friend with you the first few sessions, just for safety’s sake.

I would recommend free weights over any machine you can buy (I recognize this is highly debatable). Machines, while potentially safer, offer you only a certain number of exercises. With free weights, you can do nearly anything. Machines do force you into good form, but with diligence and care, you can use good form with free weights too. If you want to use a machine, I would recommend just going to a health club/school gym – they will have more machines than you can shake a stick at, and free weights to boot.

That was somewhat lengthy and IMHO-ish. It is all based on my personal experience and opinions, and while I have read several books about weight training and bodybuilding, this advice in the end is worth about what you paid for it – but it has worked well for me.

18

Just an added note on the “showing-abs” thing - the guys you see at the gym who do show abs often have a couple of advantages. One, genetics, you can’t replicate - ab muscles come in different shapes and configurations, and some show easily and some don’t. Another, illegal substances, you shouldn’t replicate - there are all kinds of steroid, amphetamine, or similar compounds that can reduce body fat quickly, but you don’t want to deal with the effects.

Obsessing about a particular body part or two is also mentally unhealthy. I have a share in a beach house in Fire Island Pines, NY, one of the world’s epicenters of muscle vanity, and I see how neurotic it makes people. A few weeks ago I got a lift home from a friend-of-a-friend, who was so thin (especially in the face) I was wondering if he had HIV. Then he starts yammering on and on about how he’d totally destroyed his diet that weekend by eating too much at a party.
Me: “Diet? You’ve gotta be kidding, you’re the last person around here who needs to worry about that.”
He (dead serious): “Oh, but not if I want to show my abs.”

He’s a Yale Medical School-trained psychiatrist.

Please, don’t fall into that cycle, mkay? The advice here is really all good, and balanced, and that’s the main thing.

19

Three words: Body for Life
The program is hard work, but well worth it, and the results are quick to see.
Mrs O and I have been doing this for 6 weeks (12 week program), the results have been incredible.
The diet and program run 6 days a week. On the 7th, you eat whatever you like and relax in any way you see fit.
basically you alternate a day of cardio with a day of weight-training and on your training days eat 6 meals a day, each consisting of one fist sized serve of protein and one of carbohydrates.
In six weeks, Mrs O has lost about 25 pounds (I have gained 10) and we have vastly increased muscle tone (and mass) and increased our fitness dramatically.

Have a look; http://www.bodyforlife.com
The program is free

20

One other thing about the snacking: When you do eat junk food, don’t eat directly from the bag. Get a bowl (no, not that bowl, a small one), put some chips (or whatever) in there, then put away the rest of the chips before eating. Eating out of the bag, it’s too easy to have “just one more” until you’ve finished off the whole thing.